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  6. Pumpkin seed vs. Plum

Pumpkin seed vs. Plum — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Plum

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus, however, Plum has more Vitamin C.
  • Pumpkin seed's daily need coverage for Zinc is 93% more.
  • Pumpkin seed has 216 times more Saturated Fat than Plum. Pumpkin seed has 3.67g of Saturated Fat, while Plum has 0.017g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Plums, raw.

Infographic

Pumpkin seed vs Plum infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
8
:
2
Plum
Plum
Contains more Calcium +816.7%
Contains more Iron +1847.1%
Contains more Magnesium +3642.9%
Contains more Phosphorus +475%
Contains more Potassium +485.4%
Contains more Zinc +10200%
Contains more Copper +1110.5%
Contains more Manganese +853.8%
Contains less Sodium -100%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +816.7%
Contains more Iron +1847.1%
Contains more Magnesium +3642.9%
Contains more Phosphorus +475%
Contains more Potassium +485.4%
Contains more Zinc +10200%
Contains more Copper +1110.5%
Contains more Manganese +853.8%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
4
:
6
Plum
Plum
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +27.6%
Contains more Folate +80%
Contains more Vitamin A +456.5%
Contains more Vitamin C +3066.7%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B5 +141.1%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +27.6%
Contains more Folate +80%
Contains more Vitamin A +456.5%
Contains more Vitamin C +3066.7%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B5 +141.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Plum
Plum
Contains more Protein +2550%
Contains more Fats +6828.6%
Contains more Carbs +370.7%
Contains more Other +927%
Contains more Water +1838.4%
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +2550%
Contains more Fats +6828.6%
Contains more Carbs +370.7%
Contains more Other +927%
Contains more Water +1838.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Plum
Plum
Contains more Monounsaturated Fat +4401.5%
Contains more Polyunsaturated fat +20000%
Contains less Saturated Fat -99.5%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +4401.5%
Contains more Polyunsaturated fat +20000%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Plum
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Plum Opinion
Net carbs 35.35g 10.02g Pumpkin seed
Protein 18.55g 0.7g Pumpkin seed
Fats 19.4g 0.28g Pumpkin seed
Carbs 53.75g 11.42g Pumpkin seed
Calories 446kcal 46kcal Pumpkin seed
Fructose 3.07g Plum
Sugar 9.92g Pumpkin seed
Fiber 18.4g 1.4g Pumpkin seed
Calcium 55mg 6mg Pumpkin seed
Iron 3.31mg 0.17mg Pumpkin seed
Magnesium 262mg 7mg Pumpkin seed
Phosphorus 92mg 16mg Pumpkin seed
Potassium 919mg 157mg Pumpkin seed
Sodium 18mg 0mg Plum
Zinc 10.3mg 0.1mg Pumpkin seed
Copper 0.69mg 0.057mg Pumpkin seed
Manganese 0.496mg 0.052mg Pumpkin seed
Vitamin A 62IU 345IU Plum
Vitamin A RAE 3µg 17µg Plum
Vitamin E 0.26mg Plum
Vitamin C 0.3mg 9.5mg Plum
Vitamin B1 0.034mg 0.028mg Pumpkin seed
Vitamin B2 0.052mg 0.026mg Pumpkin seed
Vitamin B3 0.286mg 0.417mg Plum
Vitamin B5 0.056mg 0.135mg Plum
Vitamin B6 0.037mg 0.029mg Pumpkin seed
Folate 9µg 5µg Pumpkin seed
Vitamin K 6.4µg Plum
Tryptophan 0.326mg 0.009mg Pumpkin seed
Threonine 0.683mg 0.01mg Pumpkin seed
Isoleucine 0.956mg 0.014mg Pumpkin seed
Leucine 1.572mg 0.015mg Pumpkin seed
Lysine 1.386mg 0.016mg Pumpkin seed
Methionine 0.417mg 0.008mg Pumpkin seed
Phenylalanine 0.924mg 0.014mg Pumpkin seed
Valine 1.491mg 0.016mg Pumpkin seed
Histidine 0.515mg 0.009mg Pumpkin seed
Saturated Fat 3.67g 0.017g Plum
Monounsaturated Fat 6.032g 0.134g Pumpkin seed
Polyunsaturated fat 8.844g 0.044g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
9%
Plum
Minerals Daily Need Coverage Score
103%
Pumpkin seed
6%
Plum

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 9.92g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 3.653g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 53)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.